“If you aren’t going all the way, why go at all?” – Joe Namath
Every 5 mins for 25 mins do:
7 Power Snatches, 95/65 lbs
14 Reverse Alternating Lunges
Run, 100 m
14 Reverse Alternating Lunges
7 Power Snatches, 95/65 lbs
WORKOUT BRIEF
DESCRIPTION
This fast paced interval conditioning piece uses a lighter barbell, bodyweight and run for 5 shorter stations
There are 5 total rounds that start every 5 minutes [0-5-10-15-20]
After completing the 5 stations, you’ll rest with whatever time remains in the window until the next round
Record your times for each of the 5 rounds
Your final score will be the slowest of the 5 rounds
Each round should take 3 minutes or less to complete, giving you at least 2 minutes to recover
POWER SNATCHES
Choose a lighter weight that allows you to ideally complete each set of 7 in 1-2 sets
REVERSE LUNGE
The back knee should make contact with the floor on each rep
The lower body should reach full extension between steps
MODIFICATIONS
RUN
9/7 Calorie Echo or Assault Bike
12/9 Calorie Bike Erg
15/12 Calorie Row
12/9 Calorie Ski Erg
POWER SNATCHES
10 Alternating Dumbbell Power Snatches
Slamballs
REVERSE LUNGE
:20 sec Wall Sit
x7 (es) single leg RDL
STRATEGY
GENERAL
While we want to move quickly today, we also want to keep our scores consistent
With the score being the slowest of the 5 rounds, it’s important to find the right speed from the beginning
The “practice round” is designed to be completed at your estimated workout speed
It’s about 1/2 a full round and will give you a good idea of what speed to hold for the first round
Rounds will likely take around 2-3 minutes to complete, which means you’ll have around 2-3 minutes to recover
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